Strength
Every 1:30, 3 Rounds
1) Freestanding Handstand Practice w/ Wall (FX: Wall Facing Handstands) (RX+: Handstand Walk)
2) 10 Cossack Squats w/ Rig
Conditioning
For Time:
12-9-6 Thrusters (125/85) (FX: 100/70) (RX+: 145/100 Unbroken)
200m Run after each set
straight into…
36-27-18 Wall Balls (20/14) (RX+: Unbroken)
200m Run after each set (FX: 100m)
*14:00 Cap
Strength
Every 3:00, 5 Sets
RX: 2 Deadlifts (Set 1: 80-85%, Sets 2-4: 85-90%, Set 5: 90-95%)
FX: 4 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
Superset Accessory
3 out of 5 sets: 20/20 Banded Terminal Knee Extension
Conditioning
Every 1:30, 3 Rounds
1) 250/200m Row (FX: 200/150m)
AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
2) Rest
Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull w/ Pause in Extension + 2 High Hang Snatch w/ 3s Pause at Parallel Catch (↑)
5-8) 1 Snatch Pull + 2 High Hang Squat Snatch (↑)
Conditioning
AMRAP 7
35 Double Unders (FX: 20)
7 Hang Power Snatch (75/55) (FX: 55/35)
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When: Saturday October 22, 1 PM!
Where: South Riding Golfer’s Club
Cost: Venmo $80 to @CrossFitRoute7
How: Sign up at the link https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing
Strength
Every 3:00, 5 Sets
RX: 2 Back Squats (Set 1: 80-85%, Sets 2-4: 85-90%, Set 5: 90-95%)
FX: 4 Back Squats (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
Superset Accessory
3 out of 5 sets: 15 Underhand Banded Pullaparts
Conditioning
2 Rounds for Time:
20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
20 Box Jumps (24/20)
20 Toes to Bar (FX: 15) (RX+: Unbroken)
*10:00 Cap
Working on your Rope Climbs? Join Coach Kevin for his Skills Clinic today at 5:45 PM!
| Weekly Overview | Events/Classes | |
| Monday | Long Conditioning | Kipping/Butterfly Pull-ups Clinic at 5:45 PM |
| Tuesday | Back Squat | |
| Wednesday | Snatch | |
| Thursday | Deadlift | |
| Friday | Handstand Practice | |
| Saturday | Squad WOD | |
| Sunday | Hip Thrusts/Core |
Conditioning
EMOM 24
1) 15/10 Calorie Row (FX: 12/8)
2) 10 Burpees (FX: 8) (RX+: 12)
3) 15/10 Calorie Ski (FX: 12/8)
4) 50 Double Unders (FX: 35) (RX+: 70)
5) 15/10 Calorie Bike (FX: 12/8) – AMRAP for last round
6) Rest (RX+: 100m Run)
*Score is AMRAP Calorie Bike on last round
Mobility
1:00 on/:15 off
1) Saddle Pose
2) Pigeon Pose (L)
3) Pigeon Pose (R)
4) Hip Flexor Lunge (L)
5) Hip Flexor Lunge (R)
6) Squat Hold
